Chen Style Methods of Training Taijiquan

(written by Nick Gudge - August 2012)

The Chen style curriculum is varied and diverse. It has three principal sub-styles which are described elsewhere. Each of these styles uses the same methods of training which can be divided into ten categories. These are:

1. Stationary exercises
2. Basic movement exercises
3. Stepping exercises
4. Conditioning exercises
5. Stretching exercises
6. Movement form
7. Releasing form
8. Short or light weapons forms
9. Long or heavy weapons forms
10. Interactive forms

Another category of training that has appeared in the modern era can be called ‘training for competitions.’ The emphasis in this type of training is on winning competitions and not developing taijiquan skills so I have omitted this category.

Below can be found a description of each category of method, along with examples of exercises and an outline of their principle purpose. As skill develops almost any exercise or method can be used to fulfil all purposes. In Chen style this usually reverts to the yilu or foundation form

Stationary Exercises

These are sometimes referred to as ‘standing’ or ‘zhan zhuang’ or ‘wuiji’ stance. There are many different form which can be categorised into high stance (beginners), medium stance or low stance (advanced) and from contracted (beginner) to extended (advanced.) They can take almost any shape or posture, though there are some very common ones e.g. hold the moon (bai yue.) Any posture or transition from any form can be used as a standing posture. The initial purposes of these exercises is to develop the body mechanics (shen fa) of the body without the complication of movement and to begin the three part process of calming the mind, opening the joints by stretching them (whether the limbs are extended or not,) and to become aware of the dantien or centre of the body.

Basic Movement Exercises

These are exercises, known as ‘silk reeling exercises’ (chan si gong,) that train the type of motion required in taijiquan known as ‘silk reeling motion’ (chan si jin.) Weight shifting, turning (left to right, forward to back and upwards and down), coiling (winding in and out) and extending and contracting are the main learning elements. Though being very broad in range of motion, they require a particular coordination. The purpose is to train this highly specific way of moving. They are described in much more detail in a separate article on this website. (See Silk Reeling Motion.) There are many varieties of these types of exercises with the focus of attention on moving individual body parts e.g. knees, shoulders, wrists etc, or particular co-ordinations between body parts e.g. shoulders closing together or one shoulder opening while the other closes etc. Some methods using small sets of silk reeling exercises, some use very large sets.

Stepping Exercises

These are more complicated basic movement exercises where a movement of the foot or feet (stepping) is involved. They are a natural extension of the basic movement exercises. Usually the basic exercises are learned and them the stepping is overlaid into the exercises. Initially this involves learning how to coordinate the legs and the upper body with the waist. Later, practiced with the forms this leads to using the dantien to coordinate the movement of the upper and lower body.

Conditioning and Stretching Exercises

Developing the strength required to learn the skills of taijiquan is done primarily with the basic exercises and foundation forms. Sometimes additional exercises are used where there is a particular weakness in a student that needs focus. (These are by usually not required and consequently rare.) They are found in the early stages of training. Running, general callisthenics and aerobic activities are included here. In more experienced students, movement, releasing and weapons forms are used. A major component of learning taijiquan is learning how to stretch but not stiffen the body. These exercises are incorporated into stationary exercises or as single posture training.

Movement Form

Traditionally there are two basic hand forms in Chen style taijiquan. The first hand form (yi lu,) sometimes known as the foundation form, is designed as the framework to teach the fundamental skills of taijiquan. The second hand form (er lu,) sometimes known as the Cannon Fist (pau chui) form, is designed as the framework to teach the powerful shaking or releasing skills of taijiquan. (See paragraph below.) There are several sub-style which I have described elsewhere. Each sub-style is in all likelihood an evolution from an original form probably from the time of Chen Chang Xing. Moreover each teacher has their own emphasis and influence. Sometimes there are more visual differences between two proponents of the same sub-style than between those from different sub-styles. The way of moving is the same. The method of teaching this varies.

Releasing Form

The second of the two hand forms (er lu,) commonly referred to as the ‘Cannon Fist’ (pao chui) is a further development on the first form, used to teach the student specifically how to make more efficient the storing of power in the body, (particularly the lower torso and legs,) and the releasing and direction of this power from the body. It is designed to aid the student to grasp the idea of these mechanisms.

Short or Light Weapons Forms and Training Equipment

Traditionally these are weapons that are either short in length or light in weight. They include the sabre (dao,) and the straight sword (jian.) Aside from their historical context as weapons in common usage, they provide correctional opportunity which feedback to the foundation form, conditioning opportunity and practice of the extension of foundation skills like coiling with addition weight and additional distance. The double sabre and double straight sword I understand to be more recent additions. They also include the sphere/ball (qiu,) the stick and other more modern training tools and methods.

Long or Heavy Weapons Forms

These are weapons that are either long in length or heavy in weight. They include the halberd (guandao,) the spear (qian,) the long staff (gun,) and double maces. Aside from their historical context as weapons in common usage, they provide correctional opportunity which feedback to the foundation form, conditioning opportunity and practice of the extension of foundation skills like coiling with addition weight and additional distance. Once the mechanism for using the body is understood these types of exercises can be used to increase power significantly.

Interactive Forms

These are principally the push hands patterns. They are described in much more detail in a separate article on this website. (See Push Hands.) These develop from low pressure, co-operative, sticking and following exercises to full contact type exercises.

Nick Gudge teaches Chen style tai chi (chen shi taijiquan) classes in Limerick